Each gym has different equipment so the exercises listed might vary from the exercises your machines will do. I am writing this workout with a minimal gym in mind.

Be sure to write down in a log the weights you use each session so each week you can add more weight to your sessions. Do your sets with minimal rest so you can keep your heart rate up. Doing this is going to allow you to burn fat and tone up.

Monday Workout
Exercise Sets Reps
Flat Bench Press 2 12
Overhead Shoulder Press 2 12
Seated Rows 2 12
Leg Extension 2 12
Leg Curl 2 12
Seated Calf Raise 2 12
Curls 2 12
Tricep Extensions 2 12

 

Tuesday Workout
Exercise Sets Reps
Incline Bench Press 2 12
Overhead Shoulder Press 2 12
Lat Pulldowns 2 12
Leg Extensions 2 12
Leg Curls 2 12
Seated Calf Raise 2 12
Curls 2 12
Tricep Extensions 2 12

 

Wednesday Workout
Exercise Sets Reps
Chest Flies 2 12
Overhead Shoulder Press 2 12
Seated Rows 2 12
Leg Extensions 2 12
Leg Curls 2 12
Seated Calf Raise 2 12
Curls 2 12
Tricep Extensions 2 12

 

As always, work hard and feel the byrn. Leave any comments or questions below!